Refined bulking diet - For Monday. Critique.

[Yaz]

I know some of you have read my post over in the Training forum. So I got votes to bulk. I am going 300 calories over my AMR. I tried to follow a 40/30/30 ratio to the best of my ability, and this is what I came up with:

#1 Breakfast - 7:00a

1 1/2 Cup Oatmeal - 450 Calories, 9g Fat, 81g Carbohydrates, 15g Protein
1 Scoop Protein Powder - 110 Calories, 1.5g Fat, 2g Carbohydrates, 22g Protein

Calories: 560
Fat: 10.5g
Carbs: 83g
Protein: 37g

#2 AM Snack - 10:30a

2 Whole Eggs - 140 Calories, 9g Fat, 2g Carbohydrates, 12g Protein
2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein

Calories: 280
Fat: 11g
Carbs: 24g
Protein: 20g

#3 Lunch - 12:00p

2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
1 Can Albacore Tuna - 175 Calories, 2.5g Fat, 0g Carbohydrates, 37.5g Protein
11 Oz. Whole Potatoes - 160 Calories, 0g Fat, 26g Carbohydrates, 2g Protein

Calories: 475
Fat: 4.5g
Carbs: 48g
Protein: 47.5g

#4 PM Snack - 3:00p

1 Cup Oatmeal - 300 Calories, 6g Fat, 54g Carbohydrates, 10g Protein
2 Tbsp. Natural PB - 200 Calories, 16g Fat, 7g Carbohydrates, 7g Protein

Calories: 500
Fat: 22g
Carbs: 61g
Protein: 17g

#5 Dinner - 5:00p

4 Oz. Extra Lean Ground Beef - 264 Calories, 19.3g Fat, 0g Carbohydrates, 21g Protein
2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
1 Cup Kidney Beans - 220 Calories, 1g Fat, 40g Carbohydrates, 14g Protein

Calories: 624
Fat: 22.3g
Carbs: 62g
Protein: 43g

(6:00p-7:00p - Train)

#6 Post Lift, Bed Time

Isopure MRP - 300 Calories, 0g Fat, 25g Carbohydrates, 50g Protein
Phosphagen HP - 140 Calories, 0g Fat, 33g Carbohydrates, 0g Protein

Calories: 440
Fat: 0g
Carbs: 58g
Protein: 50g

.........................................................................................

So what do you think? I plan to add another 300 calories or so if I don't gain on that.

[Cackerot69]

Eat more.

[Yaz]

I don't have a mad metabolic rate like you man.

But what do you suggest I add there?

[Cackerot69]

#1 Breakfast - 7:00a

1 1/2 Cup Oatmeal - 450 Calories, 9g Fat, 81g Carbohydrates, 15g Protein
1 Scoop Protein Powder - 110 Calories, 1.5g Fat, 2g Carbohydrates, 22g Protein

Calories: 560
Fat: 10.5g
Carbs: 83g
Protein: 37g

Add another scoop of whey, although you have 37g of protein in there, only 22 of it is complete. Add a tablespoon of EFA.

#2 AM Snack - 10:30a

2 Whole Eggs - 140 Calories, 9g Fat, 2g Carbohydrates, 12g Protein
2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein

Calories: 280
Fat: 11g
Carbs: 24g
Protein: 20g

More food here. Add a bagel to get the carbs up above 70g. Add another whole egg and a few whites to get the protein up to 40g or so.

#3 Lunch - 12:00p

2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
1 Can Albacore Tuna - 175 Calories, 2.5g Fat, 0g Carbohydrates, 37.5g Protein
11 Oz. Whole Potatoes - 160 Calories, 0g Fat, 26g Carbohydrates, 2g Protein

Calories: 475
Fat: 4.5g
Carbs: 48g
Protein: 47.5g

Add some more carbs, up to 70g here too. Add a tablespoon of EFA.

#4 PM Snack - 3:00p

1 Cup Oatmeal - 300 Calories, 6g Fat, 54g Carbohydrates, 10g Protein
2 Tbsp. Natural PB - 200 Calories, 16g Fat, 7g Carbohydrates, 7g Protein

Calories: 500
Fat: 22g
Carbs: 61g
Protein: 17g

ADD PROTEIN. 30g of complete protein (meat products) each meal, mimimum!

#5 Dinner - 5:00p

4 Oz. Extra Lean Ground Beef - 264 Calories, 19.3g Fat, 0g Carbohydrates, 21g Protein
2 Slices Whole Wheat Bread - 140 Calories, 2g Fat, 22g Carbohydrates, 8g Protein
1 Cup Kidney Beans - 220 Calories, 1g Fat, 40g Carbohydrates, 14g Protein

Calories: 624
Fat: 22.3g
Carbs: 62g
Protein: 43g

This one is great.

#6 Post Lift, Bed Time

Isopure MRP - 300 Calories, 0g Fat, 25g Carbohydrates, 50g Protein
Phosphagen HP - 140 Calories, 0g Fat, 33g Carbohydrates, 0g Protein

Calories: 440
Fat: 0g
Carbs: 58g
Protein: 50g

Add 1-2 tablespoons of EFA. Add 20-30g of complex carbs.

Just some additional things, add a multivitamin and a calcium supplement, since you don't have any dairy in your diet.

[Yaz]

I take GNC Mega Man 2x/day.

[Yaz]

Then this is what we're looking at:

-

#1 Breakfast - 7:00a

1 1/2 Cups Oatmeal
2 Scoops Protein Powder

#2 AM Snack - 10:30a

3 Whole Eggs
3 Egg Whites
2 Multigrain Bagels


#3 Lunch - 12:00p

2 Slices Whole Wheat Bread
1/2 Cup Brown Rice
1 Can Albacore Tuna
11 Oz. Whole Potatoes
1 Tbsp. Flax Seed Oil


#4 PM Snack - 3:00p

1 Cup Oatmeal
2 Tbsp. Natural PB
4 Oz. Extra Lean Ground Beef


#5 Dinner - 5:00p

4 Oz. Extra Lean Ground Beef
2 Slices Whole Wheat Bread
1 Cup Kidney Beans


#6 Post Lift, Bed Time

Isopure MRP
Phosphagen HP
1 Tbsp. Flax Seed Oil

[Cackerot69]

Perfect.

[Alex.V]

You'd better train like a mofo, Yaz. That's some serious food.

[beercan]

Switch breakfast and meal 2. You want a good amount of real food as soon as you wake up...save the whey bull**** for meal 2. AND, IMO 3.5 hrs is too long in between meals. I like to go with 2.5

LOL @ belial calling that "some serious food".


Is it any coincidence, that people that eat little amounts of food, have little amounts of muscle?

[The_Chicken_Daddy]

Talkign fat in the post training meal is not always a good idea(slows absorbtion), but if it's your bedtime meal then fair enough.

[Alex.V]

Zat a diss, beercan?

I eat around 3500 cals a day; my diet's pretty similar (less mayo and bagels, more oatmeal, tho). i just meant "serious" as in that's not a half-assed meal plan by any means, and considering this is a first bulking cycle, it'll be a bit of a shock. Yaz, prepare to grow like a weed.

[Yaz]

I was wondering about the EFA in the last meal too, myself.

And that is some real serious food. Especially for me. I didn't even used to eat half that much. Grocery shopping this week is going to be focking hell.

Though I can get 16 oz. 85% Lean Ground Beef for about $1.20. I will be eating about 8 oz per day, so... erhm, that's about $5-6 on red meat per week. Not too shabby. Tuna is the most expensive thing for me.

Gotta love Aldi's.

[The_Chicken_Daddy]

Tuna! Expensive! Are you for real!

I can get 1 tin (200g) for £0.25!

That's like 60 cents i think!

[Yaz]

The chunk light or whatever is cheaper than the Albacore, which I prefer. Albacore is like $0.99/can at the cheapest store around here. And as far as time goes on the eating schedule, that is according to:

Wake up
AM Break At Work
Lunch
PM Break At Work
Return Home, Dinner
After Training

... Not a whole lot I can do about the time frame.

[Yaz]

I just noticed something. I have close to 30g saturated fat every day in my bulking diet.

Is that healthy?

[Alex.V]

Wouldn't sweat it. They say no more than 20 grams a day. That's for a normal human on a 2000 calorie diet.

*adopts best imposing voice*

WE ARE NOT NORMAL HUMANS.



With any sorta red meat in your diet, and eating over 3000 cals a day, it would be hard not to have that much. Chances are, a lot of sedentary americans eat twice that in a day.

[Yaz]

Look at a lot of sedentary americans, too. Ugh.

[the doc]

well in the southeast u.s. they sure know one thing and thats how to get fat!

[Alex.V]

The land of hush puppies and grits. Fat fuel.